I wouldn’t call myself a big drinker. At best I’d say social drinker suits, but honestly, I’m not even sure if that term is definable these days. The pandemic had many of us situated safely at home and imbibing outside the box. *Insert visions of boxed wine here. Booze delivery services were abundant, the lack of structure made life seem more tolerant of certain behaviors, and any hour could become happy hour with the post-Zoom pop of a cork. Having returned to a somewhat more normal (new normally?) paced life, I’ve certainly mellowed out in the cocktails-before-cocktail-hour category, but it has occurred to me that lately my at-home wine rack is always stacked, and having my bar cart ready for guests is more top of mind than it ever was before. So, I started to look into the sober curious movement and ways to cut back on my alcohol consumption.

It’s made me wonder if booze is on my brain a little too often for my personal comfort. Am I asking friends to join us for dinner but really, we’re mostly looking forward to the drinks? I found myself looking to the beginning of this New Year with goals that exceed my usual cleanse and detox standards. I started to examine all of the “Dry January” goals, memes, gifs, and hashtags on a more personal level. Were these social media initiatives or more of an invitation for me to look inward?

All of this made me sober curious-ish. Now, could this be a reaction to a month of merry ‘tinis and holiday’ing enough in December to be milk-punch-drunk ‘til July? Sure. But even just the fact that the thoughts had started to migrate into my mind made me consider cleaning up my act. In order to make good on my “libation down, level up” resolution, I sat down with health coach and founder of the Healthy + Happy Method, Lauren Sandoval FNTP, to talk about how much alcohol we really should be drinking and why balance is one of the key factors in success with being sober curious. 

Take it away, Lauren…

Photo credit: Joann Pai

Let’s get real: how much alcohol should we really be drinking (max!) each week?

For men, 14 drinks per week, and for women, 7 drinks per week. Ideally, not more than 2 per day. Be sure to compare your pours to a standard pour to make sure you’re getting accurate numbers.

What are some potential health benefits from cutting out alcohol?

Cutting out alcohol can lead to weight loss, improved liver function, reduced anxiety and depression, more stable energy, better digestion, easy periods and fertility, improved immunity, and better food and lifestyle choices. Even cutting back just a little can reduce some of the stress this causes to the body, helping it to heal on its own.

Thoughts on how to develop healthy relationships with alcohol?

I think the first step is awareness. Pay attention to your thoughts and conversations around alcohol. Consider when you feel your best versus when you feel your worst. Create loving boundaries around how much you can safely consume without interfering with your health and life goals. With my clients, we also do food journals and that record allows them to clearly see a correlation between their consumption and feeling worse.

Photo credit: Hannah Haston

What does it mean to be sober curious?

To me, it means exploring your relationship with alcohol instead of an all-or-nothing approach. Being sober curious means that you have the opportunity to find the balance that works for you—there are no hard and fast rules to it.

Do you have tips for how people can reduce their alcohol intake?

There are usually two ways people like to approach change—dive right in or take baby steps. I’d recommend figuring out which kind of person you are and what suits your personality and lifestyle most. For the dive right in people, maybe a Dry January will help you realize how good you feel without it and give you some strict guidelines on how to go about it. While perhaps the baby steps folks need to just drink more water between drinks and stick to no more than two per night. I’d also recommend finding a community to talk about it with. Look for sobriety influencers on Instagram or find a group to join—and take it slow. You don’t have to do it perfectly to see benefits, just be consistent. And don’t self-sabotage when you don’t follow it exactly.

I’d start by just being aware of how your brain operates around alcohol. Most people are pretty disconnected with their body so paying attention to how you think and feel before and after consumption can be pretty eye-opening. Commit to one glass of water for every alcoholic beverage. Take small sips and try to drink slowly. You can also find great alcohol-free alternatives. (More on that below!)

Why is it so beneficial to take a break from alcohol?

A little bit of alcohol can be really beneficial in our lives for stress reduction, antioxidants, pain relief, etc. But too much quickly leads to a whole host of problems. Alcohol can affect everything from your weight and hormones to your mood and gut health. Overconsumption can cause blood sugar imbalances, hormone disruptions, cortisol and stress hormone spikes, liver diseases, as well as affects the gut-brain connection. 

Photo credit: Kristen Kilpatrick Photography

How long should one be without alcohol before they can start seeing results?

Most of my clients feel better within a week. It’s pretty wild how quickly you can feel a difference. The trouble usually lies in keeping up with consistency. But even simply changing some habits with alcohol can offer immediate results. 

How do you stay consistent?

Have a plan on how to refuse when people ask. You could say “I already have one”, “I have to drive”, or simply “No, thank you.” I’d also recommend having a glass in your hand so it doesn’t draw attention—sparkling water with lime in a bucket does it for me. Ultimately it’s up to you how much you care to share. Alcohol is a huge part of our culture so it’s natural to assume there will be comments. Feeling prepared to answer can make things feel less awkward. If you get social anxiety, try a guided meditation or breathing technique on YouTube to help calm your nerves before going to your event.

What do you think about having a ‘mindful drink’ every now and again?

I definitely think you can get to this point, as long as you stay aware that it can be a slippery slope. I don’t believe it has to be all or nothing, you just need to be self-aware enough to know your limits and goals. When you realize the benefits of drinking less it makes it easier to challenge your habits. Equipped with this knowledge you can make smarter choices about how and when to participate.

Photo credit: Kristen Kilpatrick Photography

Fave mocktail recipes and alcohol substitutes?

My favorite mocktail right now is the adrenal creamsicle cocktail with OJ, half & half, cream of tartar, and sea salt. I also like to make virgin White Russians with coconut milk and decaf coffee shaken, then add cinnamon on top.

For alcohol substitutes, I love kombucha, sparkling water with fruit and herbs, and basically anything out of a fancy wine glass.

Speaking of, we hit up the Camille Styles’ editors for a list of their tried-and-true alcohol-free substitutes. Read on for our faves, and tell us what your go-to booze replacements are.

Ready To Pop Non-Alcoholic Champagne

Hero ingredient: Carbonated water is the first ingredient—bring on the bubbles!

“Much like your favorite vino, Ready to Pop features grapes as the main ingredient. But what makes it truly special, is that out of all the sparkling substitutions out there, RTP will come closest to the real thing. From a cork that will actually “pop,” to that unique effervescence that we know only alcoholic bubbly to have, it’s a great alternative for pregnant mamas, and anyone looking to take a break from booze.” — Chanel Tarlo, Ready to Pop founder (and former Camille Styles editor!)

Ready To Pop Non-Alcoholic Champagne, $19.99

TENNEYSON Black Ginger

Hero ingredient:  Orange and ginger root

Unlike other alcohol alternatives that contain caffeine (say wha?!) this herbaceous mix, that’s buzz-free in more ways than one, incorporates bold flavors from ginger root, black pepper, and citrusy orange for a spicy and never-boring sippable drink.” — Anne Campbell, Contributing Editor

TENNEYSON Black Ginger, $39

Athletic Brewing Upside Dawn Golden Ale

Hero ingredient: For us it’s the lack of! It’s gluten-free but made with yummy hops, floral notes and malt so it really feels like beer but without all the consequences. 

“We’ve been trying to get pregnant and, in addition, generally just cutting back, so not drinking has been on our minds a lot lately! We also love a good beer while we’re on the river or hiking and sometimes that triggers headaches for me in the heat—such a bummer. So this NA option (which somehow only has 50 calories) fixes a lot of our complaints. I literally get all the sensation, refreshment and flavor I’d get from a normal brewski after a long paddle or hike but without any yucky side effects!” — Lauren Zielinski, MSN, CNM, Contributing Editor

Athletic Brewing Upside Dawn Golden Ale, $12.99

Starla Wines Sparkling Rosé

Hero Ingredient: Dry and bright botanicals of strawberry blossom, citrus, lychee, and mineral dance within this exquisite blend of Zinfandel, French Colombard, Pinot Grigio, and Pinot Noir. 

“I have grown quite fond of bubbles in my 40s. There is nothing quite like the thrill of a little effervescence but the headache from said bubbles has made me pull back on pouring a coupe. That is until I discovered this delicious drop from Starla Wines. Now, I can have all the fun of a sparkling rosé without the consequences. And it tastes delicious. This one is also low carb, low sugar, and low cal. What more could you want?” — Sacha Strebe, Deputy Editor

Starla Wines Sparkling Rosé, $28

Ghia Ginger

Hero ingredient: Ginger juice

“I’m doing a dry January but I’ve been drinking Ghia since it was introduced to me by one of my mom groups post-baby. I love the fizz, and the freshness it leaves on the tongue. Clean ingredients and no added sugar or caffeine makes it an easy go-to. Especially when you’re around others that are drinking. It’s a playoff an aperitif and it hits the mark.” —Brandy Joy Smith, Motherhood Contributor

Ghia Ginger, $18

GT’s SYNERGY Raw Kombucha in Gingerade

Hero ingredient: Fully fermented for 30 days in small batches, this kombucha is a probiotic powerhouse with active enzymes, and aminos to support the gut, aid digestion, and boost immune health.

“I’m taking a break from alcohol to start the new year, and for me, Kombucha has that funky fermented flavor I’d expect from a fizzy natural wine. I pour it into a wine glass and take it into a hot bath with me, and it feels like a treat–albeit one that is actually good for me and won’t leave me feeling groggy the next morning. Okay sure, technically kombucha that’s naturally fermented has trace amounts of alcohol but they’re so minimal you’d have to drink vats of this stuff to feel a buzz.” — Camille Styles, Editor in Chief

GT’s SYNERGY Raw Kombucha in Gingerade, $3.59


Hero ingredient: Some alcohol alternatives can leave a lot to be desired. But TÖST is made for easy drinking and tastes a million times more celebratory than your run-of-the-mill glass of bubbly. Cheers to the little kick of ginger brewed into each bottle that makes it happen.

Like many folks, I’m starting the year with a dry January. And while, in years past, this has looked like cup after cup of herbal teas and… water, I’m excited that 2022 has set us all up with plenty more options for zero-proof drinking. Enter: TÖST. The flavor is crisp, light, refreshing, and just a little citrusy. Basically, the best sparkling wine you’ve ever tasted—minus the hangover. Oh, and for summertime sipping, the TÖST rosé is where it’s at.” — Isabelle Eyman, Contributing Editor

TÖST, 12 Bottles, $92

Amass Riverine

Hero ingredient: Botanicals from Juniper, Coriander, Orris Root 

I’m a huge Amass fan, and anytime it’s on the menu, I get it. Their dry gin makes a super funky dirty martini, so I was especially stoked when I found this. While it shares similar gin botanicals, it’s far from the taste—almost an earthy and citrusy finish that is really great with sparkling water or tonic. Really refreshing after a long run, and I’ll even top with the tiniest sprinkle of Himalayan salt to replenish everything I lost on my run.” — Kelly Krause, Contributing Editor

Amass Riverine, $40

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Anne Campbell